Unapologetically Marie

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Has COVID-19 Taught us How to Be Happy? (E60)

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Happiness for Cynics podcast

This week Marie and Pete discuss how COVID has impacted our happiness levels, and has taught us how to be happy in spite of adversity. 

Transcript

[Happy intro music -background]

M: Welcome to happiness for cynics and thanks for joining us as we explore all the things I wish I’d known earlier in life but didn’t.

P: This podcast is about how to live the good life. Whether we’re talking about a new study or the latest news or eastern philosophy, our show is all about discovering what makes people happy.

M: So, if you’re like me and you want more out of life, listen in and more importantly, buy in because I guarantee if you do, the science of happiness can change your life.

P: Plus, sometimes I think we’re kind of funny.

[Intro music fadeout]

M: Okay, so today we are looking at what COVID has taught us about how to be happy.

P: Who would think that COVID would be linked to our happiness levels.

M: Well, you know, teaching us things about happiness. I think that this is the big wake up call that we’ve been needing around the world.

P: To make us focus on a mental health, just a global pandemic.

M: Well, this is the best… You couldn’t do this in a scientific study; Make some people get a disease and others not just to see what happens to their mental health.

P: Laugh! Yes. The ethical reasoning is mind boggling.

M: Laugh, exactly. It is the biggest and best way to look at resilience and mental health. Obviously, you would never wish this on anyone.

P: Of course not, no.

M: But what we can learn from it is extensive.

P: Well, this is very true. And this is what happened after the 1917 [1918-19] Spanish flu experiences. The society learned a lot.

M: Yep.

P: They learned a lot of lessons on how to cope with bacterial infections and control mechanisms and –

M: Washing your hands.

P: Yeah, all those basic reminders, I guess.

M: Yeah.

P: So yeah, yeah. I guess it’s time to learn the lessons.

M: Absolutely. And we’ve been going through it and feeling it, and I really hope that this is the kick up the butt that the world needs to really start to focus on well being.

P: Laugh. Well, if we’re looking at this report, it would seem that way.

M: Yes.

P: We are looking at the World Happiness Report – Laughter!

M: Laugh.

P: A cat just flew across my computer.

M & P: Laughter.

M: I was going to lock them out of the room.

P: Laugh.

M: I didn’t… I’m learning my lesson.

P & M: Laughter.

P: Okay, so today we’re actually looking at the second World Happiness Report.

M: Oh, no!

P: No, there’s more.

M: Many, many of them.

P: This is our second, laugh.

M: Yes. So, when we first kicked off last year, we did an episode on the Global Happiness Report findings and the 2021 Global Happiness Report Findings have just been released in time for World Happiness Day. So last week for us.

P: Mmm hmm.

M: And we’re able now to look at all of that data from the previous decade and compare it to this year’s data (from 2020) and really look at how COVID has impacted our happiness levels around the world. So it’s a great tool for us to look at what’s changed.

P: Yes.

M: And so there’s a lot that hasn’t changed. Let’s just start there.

P: Yes.

M: So Finland again forth year in a row.

P: Oh the Finnish, they’re all running around, clapping their little, what do they wear there? Wearing clogs?

M: Yeah, I don’t know.

P: They’ve got little bootie things.

M: Ok. I just see them as being very cold.

P: Laugh.

M: So, this report is compiled by the U.N. Sustainable Development solution, and it’s an annual report, and it ranks about 150,149 countries based on:

  • Gross domestic product per person. So how much money do you have and all the well-being indicators that go with having some money.
  • Healthy life expectancy. So how long you going to live
  • And the opinions of residents.

So it asks respondents to indicate on scale of 1 to 10 how much social support they feel they have if something goes wrong, their freedom to make their own life choices. That’s about autonomy, their sense of how corrupt their society is and how generous they are.

P: Oooh.

M: We’ve spoken a lot about generosity and gratitude and things like that as well.

P: Yes.

M: So the top 10 countries in 2021.

P: De de de de!  We have on top,

1. Finland! Yay!

M: Wooh!

P: Do we have the Finnish National Anthem? Can we play it now?

[Finnish National Anthem – 10 second exert]

P: Laugh, followed very closely by,

2. Denmark; and

3. Switzerland.

M: Mmm hmm.

P: It’s the Scandinavians, they always seem to be on top. And then

4. Iceland.

P: Oddly enough, all the core countries.

5. The Netherlands.

6. Norway; and

7. Sweden.

P: Again, we’re staying up around Scandinavians.

8. Luxembourg.

9. New Zealand!

M: Whoop, whoop!

P: Go the Kiwis! And

10. Austria.

P: Random, Austria?

M: Well again, not very far from all the other countries up there.

P: I guess so, yeah.

M: And so, as we said before, it’s the fourth year that Finland has come out on top.

P: Mmm, yeah. They must be doing something right.

M: Some other noteworthy countries. The US, which was at number 13, five years ago, has slipped from 18th to19th place, so they’ve been slowly declining over the last half decade, and we really have seen a huge decline in the South American countries.

P: Yeah.

M: So, Argentina, Brazil, Colombia and Mexico all became significantly less happy in 2020.

P: We’ll talk about the reasons why about that later.

M: Yep.

P: But interesting, the Latino countries are not doing so well.

M: No, not at all. And a lot of Asian countries are, just sort of in the mix in the middle. But definitely they’re not leading the pack. It is Finland, Denmark, Switzerland, The Netherlands, Norway and Sweden.

P: Hmm.

M: They’re all doing an amazing job and New Zealand.

P: Yeah, although I do find it interesting. I was flicking through the report. They did say that the Asia Pacific region is one of the top regions in terms of dealing with the COVID response.

M: Yes, and that is a factor that we’ll come to in a little bit. Is how countries have dealt with COVID.

P: Yes.

M: So it is worth saying, though, that you would think that happiness levels may have dropped in 2020.

P: I would… yes. Overall, I would say yes. I think some people have actually fared well, but you’d have to put it on an aggregate and I would say on average yes.

M: So not substantially in anyway. So, the numbers are still pretty consistent with the year before. So that is that I thought that was a bit surprising.

P: Mmm.

M: There was, however, periodic dips.

P: Yep.

M: So when everyone first went into lock down, women in particular didn’t fare particularly well, but overall, lots of people didn’t fare well for that moment.

P: Mmm.

M: But if you look at the full year and obviously these questions are looking much more broadly at life satisfaction rather than that moment in time, how are we faring today? Overall, people were faring about the same as in 2019 for happiness levels, which I thought was a bit surprising.

P: Yeah. Look, sometimes having issues and having a challenging time of it actually makes you relatively more understanding and grateful for what you do have.

M: Mmm hmm.

P: So that in and of itself, we talked about gratefulness a lot. Making you feel grateful is going to make you feel a bit more contented and happy because you get away from the materialistic products and the big, flashy cars and the overseas trips and it comes down to ‘ah, I have people around me that I’m enjoying and I have food in my belly and they can enjoy my home, home, lifestyle and things like that.

M: Mmm hmm. Definitely.

P: So your daily happiness might actually go up because you’re more appreciative.

M: Well, there’s this and we’ve spoken about this before. Definitely if you have experienced trauma.

P: Mmm.

M: A lot of people bounce back and are even happier than pre-trauma.

P: Yes, the relative effect.

M: Yep. So that’s not what we’re going to talk about today.

P & M: Laugh!

P: Tangent!

M: But there are six lessons that we can take from the results, and why don’t you kick us off?

P: Oooh. Older people are happier!

M: Nice.

P: Go the silver hair-set!

M & P: Laugh.

P: Those wearing glasses and bald. Well done, ladies and gentlemen. The age profile of happiness before the pandemic struck, they were saying, was roughly a U shaped curve.

M: Yep.

P: People began their adult lives in a cheerful way and they became less happy in middle age.

M: Mmm hmm.

P: And then they got happy again at 50, and then if they got into the senior years, into the seventies and nineties bracket, they fell back into the doldrums. But now they’re saying, particularly the UK, which is an interesting one, that the pattern is on upward slope and that older people are actually a little bit happier.

M: And the young are less satisfied right now as well, aren’t they?

P: Yeah.

M: So it’s more like a line rather than a U shape.

P: Which is… is that a generational thing?

M: Well, the U shape has been around and being discussed for a while now.

P: Mmm.

M: And what we’re saying is during the pandemic, rather than a U shape and starting happy our younger generations have dropped, but our older generations have gotten happier, which is a bit counterintuitive because the older generations the most risk of dying from COVID.

P: I guess so, but there’s a relative understanding there as-well, and maybe there’s a relative resilience in there with the older generation and let’s face it, if they’re if they’re around the nineties then they went through the Depression and the post war era and stuff like that. So maybe those lessons that they learned in those days have come back to serve them well in a global pandemic such as COVID.

M: Or maybe they’re happy that they’re not the ones that have passed.

P: Very true.

M: Maybe they’re grateful for their lives.

P: Yeah maybe.

M: So the next one or next lesson to be learned is that countries in which governments are seen to have not done as well with COVID have slipped.

P: This doesn’t surprise me, laugh.

M: Yes, and the UK and the US are the two biggest examples of this.

P: Oh, huge!

M: So, one of the co-authors of the report, Columbia University economist Jeffrey Sachs said, quote “We find year after year that life satisfaction is reported to be happiest in the social democracies of northern Europe. People feel secure in those countries, so trust is high. The government is seen to be credible and honest, and trust in each other is high.”

P: Mmm.

M: Also, people’s perception of how their country was handling the pandemic contributed to an overall rise in well-being.

P: Hmm.

M: So several Asian countries fared better than they had in last year’s rankings; China moved to 84th place to… from 94th [to 84th]. So they moved up 10 spots because of their handling of the pandemic.

P: Yeah, wow.

M: We assume. And countries like Finland, Iceland, New Zealand, who I have to say I kind of had an advantage if you’re an island, laugh.

P: If you’re a small island, you [just] close the borders. I mean, even Australia, we fared well because of that fact, we could close off the borders and say ‘sorry you’re not coming across.’

M: Absolutely.

P: We are our own little place down here and put the fences up.

M: Yes, absolutely. So, countries which have managed COVID and managed keep COVID levels low, have happier residents.

P: Yeah, I’d easily believe that when you’ve got faith in the higher power, especially when you’re relying on them in an international crisis. You’re relying on leadership. And even if you don’t necessarily agree with the leadership before that situation happens, if there is a response, if there is communication and clear communication and daily steps being made, then yes, you would have more faith in the powers that be and that’s got to make you feel more secure and you know the hierarchy of needs, we need security it’s number 3?

M: Yep… Oh don’t ask me.

P: Talk to Maslow, I know who he is now.

M & P: Laugh.

P: That little pyramid, laugh.

M: So, look I think that’s a bit of a no-brainer the countries that are having lower death rates and lower infection rates are happier.

P: Mmm. Maybe that’s a thing about the Latino countries. I mean you look at the Brazil example of the government there just how, how tense it is with the entire population and possibly also with Colombia and Mexico.

M: Yeah, so we mentioned before Argentina, Brazil, Colombia and Mexico have all dropped.

P: Mmm.

M: Definitely.

P: Staying with the country theme let’s move on to number three. Countries with a strong capitalist culture are not faring well. Down with capitalism.

M: Mmm.

P: Is this the anarchists making a play?

M & P: Laugh!

P: I’m expecting costumes to come out with the, you know, V for Vendetta.

M: Laugh.

P: That’s going to start, wearing red.

Your favourite author, Sonja Lyubomirsky, professor of psychology at the University of California at Riverside, has noted that, for example, in the American culture, one of the capitalist leaders of the world, prizes of and big signs of wealth, big houses, big cars, multiple cars, they rely on this more in America than in other countries and that leads her to assume, I’m going to say assume or to cite that ‘material things don’t make us happy.’

M: It’s a fair assumption, but it’s back by research. Absolutely.

P: Oh, well we believe it then, laugh.

M: We do.

P: Laugh!

M: We’ve spoken about this before, material things don’t make us happy.

P: Yep.

M: So, if you look at the top 10, they’re all strong social democracies. Whereas capitalist culture, like in the US, where having big cars and blingy jewellery and flashy jobs and all the rest of it is far more prized, they’re not as happy.

P: It’s a temporary happiness that they get from those items. That long term happiness is lacking.

M: Yep.

P: Nothing like a crisis to make light of the holes that are in your fabric as it were.

M: Absolutely.

P: Ooh, I’m feeling allegorical.

M & P: Laugh.

M: Definitely. One of the other lessons we can learn from the report is that inequality continues to impact happiness.

P: I must say, I’m a bit surprised by this one.

M: Well, we’re spoken about how humans compare themselves to others, right?

P: Yep.

M: And how this can impact your happiness and so if you look at your neighbour and they seem to have everything.

P: Mmm hmm.

M: It’s really hard to be happy when you feel like you have nothing.

P: This is the social dilemma, the Facebook, Twitter, Instagram thing, yeah.

M: Absolutely, that makes it worse.

P: The wall of comparisons.

M: And you’re seeing other people through their social media, and it’s a fake life that you’re seeing.

P: The best moments.

M: Yeah, exactly. Not the real moments. Well, young people and women have been disproportionately impacted by COVID. So many have lost their jobs. In America, for instance, the unemployment rate for people between 20 to 24 shot up from 6.3% in February to 25.6% –

P: Wow!

M: – 2 months later.

P: Wow! That’s huge.

M: Now, last month had dropped back to about 10% but that’s a huge drop and for 1/4 of a demographic to be out of work that’s a huge impact.

P: Yep, and that’s gonna have a long term reaching effects into the…

M: Superannuation.

P: Yeah, everything as they get older, definitely.

M: Definitely. And then in a lot of richer countries or more well off countries. Women have also had a particularly hard time, so they often wake in sectors like hospitality, which have been shut down.

P: Mmm.

M: Also, when schools closed, many were stuck with more than their fair share of childcare responsibilities.

P: Yep, mmm hmm.

M: And so the inequality that we’ve seen because of COVID, particularly for women and young people but also across the board, has been really tough for a lot of people to bear. And looking at other generations or sexes or other demographics and seeing that you’ve been impacted when others haven’t is really tough and really hits your happiness levels.

P: Mmm.

M: So it’ll be really interesting to look, I find this this aspect fascinating, looking into how inequality is impacting certain demographics and looking at the systemic ways that our governments can help to address some of this inequality because this is an only a COVID issue.

P: No, this is gonna be my point is that this happens a lot when we have financial issues across national scales. Same thing happened in the GFC, a lot of women left work, left the workplace and went back to Home Care/Childcare and things like that and their often much more transient in nature in regards to employment.

M: Mmm hmm.

P: And we know we know this, and it’s interesting that this trend has still stayed.

M: Yep, and the question is, how is that impacting their long-term happiness, their life, happiness? And I think COVID’s finally shining a light on that because, as we’ve said before, happiness, impacts your well-being, your mental-health, physical health, your longevity.

P: Mmm.

M: It has so many wide sweeping impacts, and we’re actually seeing through this report the impact of losing your job or being unequally impacted by a global pandemic or a global financial crisis, or whatever issue of the day we’re dealing with is going to impact people unfairly.

P: Mmm. There is a counterpoint to that argument, which I’m going to throw at you Marie, and I’m getting my shields up ready to deflect, laugh.

M: I’m ready, I’m ready to fight!

P: Laugh!

M: I’ve got my gloves on.

P: I may get hit here people, laugh. The counterpoint of that argument is that women are much more willing to surrender their career choices -hear me out- and go back to child care and home care and things like that, possibly because it is a social expectation that’s placed upon them. But I would like to see the data on how many women make that choice because they do want to be happier. They make the choice to return to not being in a career and prefer to support the other person. I’m wondering if that is part of the equation.

M: I think there are some women who choose, and that’s their right, there are far more who don’t choose it, but because they’ve got to push the baby out –

P: Yep.

M: – and recover from that.

P: This is what I mean.

M: They have no choice and therefore they have to take time off work, and that impacts their ability to save superannuation.

P: Mmm.

M: It also is the only way that the family can survive because a lot of men don’t have paternity leave, and so they’re the only ones that can get an income.

P: It’s a policy issue.

M: Yeah, it’s a systemic issue, and I’d say yes, there are some women who would like to stay home and look after their kids. However, there are many who don’t and they’re stuck with no choice. And that’s the problem.

P: Ok.

M: And not only that when they do finally have the opportunity to go back to work, they are starting from scratch, they’re struggling to find work.

P: They’re at a disadvantage.

M: They often can only find part time work or they have to look for part time work because they still have to look after the kids.

P: Yep.

M: And the man in the relationship has continued to build a career, and they’re so far behind that it doesn’t make sense for the family, for them to be the full time breadwinner and the man to be the part time carer.

P: Mmm.

M: So the system just keeps perpetuating that loss off income and career progression for a good 10 years, or however long it takes until you feel comfortable that kids can walk home from school by themselves.

P: Mmm, yeah. I still I still think that there is a demographic in there that make the call, they don’t want the career choice they actually prefer ‘No, I don’t want the stress of that’ because they still have to take care of Children.

M: And I’d say there’s just as many of them as there are men and the men have no choice to do that. For us women that is the only choice a lot of the time.

P: Mmm, ok.

M: Because the system’s stacked against us and there’s a lot of women who, as we’ve mentioned before, would like to have purpose and meaning in their life that isn’t tied to someone else’s happiness.

P: Of course.

M: Any way I could be on my high horse for a very long time, laugh.

P: I just wanted to get it out there, because I was genuinely shocked when I saw the inequality towards women was a COVID response.

M: Yep.  

P: In response to COVID. But I was surprised by that, because I would say that generally speaking, I find women more resilient in terms of emotional responses to issues.

M: Well, I think this next one, we’re going to have to speed this up and wrap it up.

P: Oops, sorry.

M: This next one will actually give the counter argument to that.

P: Ok.

M: So why don’t you drop in this next one?

P: Alright, so the next one is that people who are more social had greater drops in happiness. So, people who were going out and [they’re] the life of the party, the social butterflies, the ones who are coordinating all the friends and have lots of friends, fared far worse in COVID than those who were perhaps a little bit more stringent with their socialising.

We have a study from Britain by Ben Etheridge and that Lisa Spantig, both from the University of Essex, that found that again, women without least four close friends slumped more than anyone during the spring in 2020 lock down and that people who are used to seeing a lot of friends, here we go again with the young people, they suffered really badly –

M: Young people and women.

P: – in this experience.

M: So back to your point about women, the drop in social contacts could have also been exacerbating things. Definitely.

P: Mmm, yes.

M: And that would have been impacted again, unequally compared to men who had less friends, in general. Now we’re definitely stereotyping and generalising here.

P: Yeah.

M: But definitely young people and women again would have been exacerbated by lockdowns.

P: And that comes back again to that other point about the youth having to really struggle through this and they really are at a disadvantage. As you said, those figures in the job market in the US that puts them back behind the eight ball for another 10 years.

M: Yep.

P: Add on to that the social impacts of having their friendship circle [cut], because that’s when you make friends in your twenties and you’re meeting people who are outside of your normal sphere. You know, you’ve moved out of home, you’ve gone to university, you’ve gone to new places. Yeah, not meeting people at that point that could have a real social impact 10, 20 years down the track.

M: Yes. Absolutely. All right, well, we’ll have to end there. But it was –

P: An interesting one.

M: – definitely an interesting one, yep. Laugh. And sorry for the rant on the women’s rights.

P: No, no. I want to get your response, I just wanted to throw that one at you.

M: Oh! Yep.

P: Laugh, I could see – Laugh!

M: I’m still biting my tongue, Pete. Laugh!

P: Yeah, I’m just ready for a back hander, laugh.

M: We’ll do that off air, laugh. All right. Thanks for joining us today and we’ll see you next week.

P: Bye

[Happy exit music – background]

M: Thanks for joining us today if you want to hear more please remember to subscribe and like this podcast and remember you can find us at www.marieskelton.com, where you can also send in questions or propose a topic.

P: And if you like our little show we would absolutely love for you to leave a comment or rating to help us out.

M: Until next time.

M & P: Choose happiness.

[Exit music fadeout]

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COVID’s Mental Health Fallout Will Last a Long Time. Here’s How we’re Targeting Pandemic Depression and Anxiety

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Source: Pexels

Richard Bryant, UNSW

Although Australia is now largely COVID-free, the repercussions of the pandemic are ongoing.

As the pandemic enters its second year, many people will be continuing to suffer with poor mental health, or facing new mental health challenges.

The effects of recurrent lockdowns, fears about the effectiveness of the vaccines, restricted movement within and beyond Australia, and the bleak economic outlook are taking their toll on psychological well-being.

Now is the time to think about sustainable, evidence-based mental health programs that will serve Australians as we confront the mental fallout of the pandemic in 2021 and beyond.

The evidence is in

We now have incontrovertible evidence mental health has deteriorated during the pandemic. Large studies that assessed people’s mental health before and during COVID-19 have reported marked increases in anxiety, depression and post-traumatic stress since the pandemic began.

Although many experts predicted people with pre-existing mental disorders would be most vulnerable, we’ve seen even greater increases in psychological distress among those without a history of mental illness.

Unemployment and financial stress have exacerbated psychological problems during the pandemic. The major concern is that the increase in mental health problems will persist for years because of the economic downturn facing most nations.

Importantly, suicide rates increase during economic downturns. One study showed each 1% increase in unemployment was associated with a 1% increase in suicides.

The impact of unemployment and financial hardship on mental health is relevant for many Australians, as fears of reduced support from the JobSeeker and JobKeeper schemes loom. Although the government this week announced the JobSeeker payment will go up, welfare groups have warned it’s still not enough.

So what can we do?

The question now facing many nations is how to manage the unprecedented number of people who may need mental health assistance. There are several challenges.

First, lockdowns, social isolation, and fear of infection impede the traditional form of receiving mental health care in clinics. These obstacles might now be greater in other countries with higher infection rates, but we’ve certainly seen these challenges in Australia over the past year.

Second, many people who have developed mental health conditions during the pandemic would never have had reason to seek help before, which can impede their motivation and ability to access care.

Third, many people experiencing distress will not have a clinical mental disorder, and in this sense, don’t require therapy. Instead, they need new skills to help them cope.

Since the pandemic began, there’s been widespread promotion of smartphone mental health apps as a remedy for our growing mental health problems.

While these programs often work well in controlled trials, in reality most people don’t download health apps, and even fewer continue using them. Further, most people who do use health apps are richer, younger, and often in very good health.

Evidence does suggest apps can play a role in delivering mental health programs, but they don’t represent the panacea to the current mental health crisis. We need to develop more effective programs that can be scaled up and delivered in an affordable manner.

One approach

Man experiencing COVID mental health fallout
Source: Pexels

A few years ago, the World Health Organization and the University of New South Wales (UNSW) jointly developed a mental health treatment program.

The program consisted of face-to-face group sessions teaching people affected by adversity new skills to manage stress more effectively. It has been shown to reduce anxiety and mood problems in multiple trials.

My team at UNSW has adapted this program during COVID-19 to specifically address the mental health needs of people affected by the pandemic. A clinical psychologist leads weekly sessions via video-conferencing over six weeks, with four participants in each group. The sessions cover skills to manage low mood, stress and worries resulting from the pandemic.

Typically, mental health programs have attempted to reduce negative mood and stress by using strategies that target problem areas. A newer approach, which we use in this program, focuses on boosting positive mood, and giving people strategies to optimally experience positive events and pleasure when faced with difficulties.

In controlled trials this strategy has effectively improved mental health outcomes, even more than a traditional program.

Trialling this tailored program around Australia in recent months, we’ve found it effectively improves mood and reduces stress. Although we haven’t yet published our results in a peer-reviewed journal, our preliminary data suggest the program results in a 20% greater reduction in depression than a control treatment (where we give participants resources with strategies to manage stress and mood).

This raises the possibility agencies could provide simple but effective programs like these to people anywhere in Australia. Delivering a program by video-conferencing means it can reach people in remote areas, and those not wishing to attend clinics.

One of the common patterns we’ve seen in previous disasters and pandemics is that once the immediate threat has passed, governments and agencies often neglect the longer-term mental health toll.

Now is the time to plan for the delivery of sustainable, evidence-based mental health programs.

Australians experiencing distress related to the pandemic can express interest in participating in the trial program here.

If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14.

Richard Bryant, Professor & Director of Traumatic Stress Clinic, UNSW

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Are you feeling COVID’s mental health fallout? Sign up to my email newsletter for more tips and advice for reducing stress.

The Smell of Happiness (E59)

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Happiness for Cynics podcast

This week, Marie and Pete talk about the smell of happiness and how researchers are bottling it to help treat nervous disorders.

Show notes

During the podcast Pete mentions research done in Austria to teach a dog to smell COVID. Please click on the following article to read further. Austrian military dog sniffs out COVID-19

Transcript

[Happy intro music -background]

M: Welcome to happiness for cynics and thanks for joining us as we explore all the things I wish I’d known earlier in life but didn’t.

P: This podcast is about how to live the good life. Whether we’re talking about a new study or the latest news or eastern philosophy, our show is all about discovering what makes people happy.

M: So, if you’re like me and you want more out of life, listen in and more importantly, buy in because I guarantee if you do, the science of happiness can change your life.

P: Plus, sometimes I think we’re kind of funny.

[Intro music fadeout]

P: Can I just say I miss our foreplay?

M: Laughter.

P: With this pre-recording of the intro, I’m not sure I like it. Laugh.

M: Yep.

P: I kinda get sprung, it’s like coming out of the bath with a towel around you going Aahh!

M: Laugh! We go straight into it.

P: Laugh.

M: Yeah, having said that doing the same intro with slight tweaks every single time was really getting on my nerves.

P: See, I found it really fun.

M: I’m happy with a quickie. I don’t need foreplay.

P: Yeah, you’ve been married for how many years, laugh.

M: Laugh.

P: Laughter! Welcome to this week’s episode, laugh.

M: And Happy International Day of Happiness Pete.

P: Oh my goodness! Has it been a year?


M: It has, since we launched.

P: Weee! De, de, de, de [Award ceremony theme] Can I take my pants off?

M: …Ah. Sure.

P & M: Laughter.

P: It’s what I do when I’m happy, you know that, laugh.

M: It is, it is. Normally you’ve had a few drinks though.

P: See I’m doing it even without alcohol isn’t that even better?

M: Whatever floats your boat.

P & M: Laughter!

M: So since we are talking, ah this is our episode one year in.

P: Wow.

M: I wanted to start with just a quick chat about how you’re tracking with your Happiness Pete?

P: Oooh. Not a good week to ask.

M: That’s really good, because life happens.

P: Life does happen. Yeah, life gets busy. Life gets hectic. I’m in the throes of closing down a business and starting up another one and starting university and trying to balance that with all sorts of other things. Yes, I’ve got for four plates in the air at the moment, like the little Chinese plates on the spinning sticks.

M: Mmm hmm.

P: One’s wobbling, laugh.

M: Yep and is that your happiness? Are you prioritising your happiness right now?

P: Ah, good question. I have, it’s interesting with the work that we have done.

M: Mmm hmm.

P: I am very proud of the fact that I am still setting aside time for myself to exercise.

M: Mmm hmm.

P: I am setting aside time for myself to cook.

M: Good, yep.

P: I got to cook this week, which is really nice because [Cookie Monster voice] “I love cooking!”

M: Yes, we do know that, laugh.

P: I adore cooking. So, those kind of activities instead of going ‘No, I haven’t got time. I’m going to let that plate drop’, today I went ‘No, I’m going to take half hour and I’m going to make myself a nice chicken lunch, and I’m going to sit down in front of the television and watch the opening credits of Doctor Zhivago.

M: You lost me at the end there.

P: Laugh.

M: But I’m happy that you’re prioritising happiness because I think one of the main reasons that so many people are burning out is that we were never taught to live. We were never given permission to prioritise our own needs at times. And women in particular I know, feel this a lot, that guilt about taking time for themselves when they’ve got family and other commitments.

P: Yes.

M: But men, too. And also we were never taught how to live even if we did get past that guilt.

P: Laugh!

M: What is it that I need to do? And it’s not eating fatty, sugary foods and, you know, indulging in alcohol and all those other things. It is all the things we discuss on this show. They bring people happiness.

P: Mmm.

M: So I think it’s really important that you and I in particular are human, because everyone gets this wrong at times.

P: Yeah. Well, I guess that’s the thing isn’t it, that we all have to be kind enough to ourselves to allow that space and when you do take a half hour break, don’t begrudge yourself from it. And if that little voice inside your head starts rearing his little red head, that’s all right, you can push him down because this sort of stuff is really important.

M: Yep.

P: And with all the research that we have done over the past year. It was really easy for me to go, ‘Yeah, na, I’m gonna to sit down, have some food.’

M: That’s so Aussie.

P: Laugh!

M: Yeah, na.

P: Yeah na! Laugh.

M: How’s your sleep going?

P: Oh, well, surprisingly well. Actually, I’m Yeah, I’m waking up a bit, but yeah, I’m getting up early.

M: Are you getting enough sleep?

P: Possibly not, no. I’m getting enough. Technically, I’m getting enough. I’m getting about 6.5 to 7 hours from the research that I have done 7 hours is the minimum from stuff that I’ve done in the Sleep Institute down in Melbourne.

M: Mmm hmm.

P: Dr Ian [not a Doctor], Professor Ian Hickie and all those guys. So, yeah, I am getting about seven… I can’t read that, so there’s no point in crossing it out, laugh.

M: I’m covering it up. So today’s episode, we’re about to dive into it after we get through the International Happiness Day intro.

P: Oh, alright.

M: But it’s all a surprise for Pete. I came across this article and this research and I’ll be leading you blindly through it, laugh!

P: Laugh, she’s about to spring it on me. Petie doesn’t know quite what’s going to happen.

M & P: Laughter.

M: All right well shall we get to it? Shall we get into the topic of today’s episode?

P: You’re in charge, laugh.

M: Which is The Smell of Happiness.

P: Laughter!

M: So today we’re going to talk about a great piece of research that they found on the European Commission’s EU research and innovation magazine about the smell of happiness.

P: I love it. I love it.

M: So, Pete, what smells making you happy?

P: Oooh. Fresh bread.

M: Ah, Bakery. Just walking past any bakery.

P: Yeah, bakery, bakery and butter. Ah, fresh bread definitely makes me happy. I got some lovely flowers this week and I smelt some rose, which was really nice.

M: Awe…

P: So, yeah.

M: I love lemon. Like any lemon and anything lemon scented.

P: Yeah, wow.

M: Love it. Like lemon grass, really strong.

P: Yeah.

M: Yeah.

P: The smell of my herbs make me happy, now that you’re talking about lemons.

M: Mmm.

P: Yeah. If I go into my herb garden and you know, dig around, poke around your hands, smell all thyme-ie, basil-ie and oregano-ish.

M & P: Laughter.

M: Great words, those.

P: Laugh.

M: But we get it.

P: Yeah, And I guess that smell comes out when it’s raining, which it is pouring down at the moment.

M: Mmm hmm.

P: So yeah, that’s very that’s a very vibrant smell, that’s a happy smell.

M: Yep, happy smell.

P: And is that because you, you in general, we in general, as human’s associate actions with those smells, or is it purely the smells?

M: Or memories as well?

P: Yeah, I think it’s memories and meaning behind it.

M: Yep.

P: So for me, my herb garden is a source of happiness. So naturally the smell of herbs are going to make me go “sniff, oh yeah that’s my herb garden”.

M: I think so. I think, it’s triggering happy thoughts.

P: Yeah.

M: So we’re not going to talk about all those happy smells.

P: Ok, laugh.

M: What we’re going to talk about it is some work that a professor at the Department of Information Engineering at the University of Pisa, Italy, so Enzo Pasquale Scilingo.

P: Oh, I love it. Enzo, Enzooo!

M: …So Enzo is doing some work –

P: Laugh.

M: – on a project called Potion.

P: Ooh!

M: Which is researching chemosignals. So they’re the different scents our bodies produce when we feel happy or afraid.

P: Yes.

M: So they’re actually odourless, but they’re believed to trigger happiness or fear in others and impact on people social interaction.

P: I have read a little bit about this, yes.

M: Yes, so it’s like a virus.

P: Laugh.

M: If I’m scared, you won’t know why, but you’ll also start to feel fear unconsciously.

P: It’s picking up on that fear.

M: Yes.

P: It’s picking up on the emotions of someone else and if you’re empathetic as well, taking it on board.

M: Definitely empathy would play a role there but this is all about the… is it olfactory?

P: Yes.

M: It’s all about the olfactory sense, so he’s doing research into smell and odour.

P: Oh, interesting. I like it.

M: Absolutely, so in the same vein the smell of happiness can make other people happy. So if you know happy people, make sure you hug them.

P & M: Laugh!

P: Well touch is my love language, so I’m good.

M: Get nice and close, laugh.

P: Laugh, can I put my nose in your armpit?

M: Just get your nose in there.

P & M: Laughter!

M: So, Enzo hopes that scientists can produce a spray, a happiness spray.

P: Laugh! He’s bottling it!

M: Like perfume. Have you read Perfume the book?

P: Yes, I read it. Oh, no I havn’t read it I’ve seen the movie though.

M: Yes.

P: Wonderful.

M: Yes, absolutely. So, bottling happiness is the goal. And he hopes he can do it within a few years.

P: Wow.

M: And one of the reasons why this is so important and particularly in light of COVID-19 is the horrible mental health stats around the world right now, particularly with young people, anxiety and depression are just on the rise and a happiness spray could actually help to –

P: I like that idea.

M: -negate that.

P: Yeah, yeah, absolutely.

M: All right.

P: I wonder if you could use it as deodorant?

M: Hmm. Where do you spray it?

P: I could say something but it would be really, really offensive.

M & P: Laugh!

M: This is a G rated, actually no it’s more like a PG rated show, definitely not G rated.

P: Laugh.

M: We started with foreplay today.

P: We did, laugh. We jumped straight in there.

M: M. M rated.

P: Well it would make sense to sprayed in the areas where other hormone secretions are coming out, so you around the around the neck or into the armpits, or even down around the folds of the hips or the butt.

M: Depends if it’s for you or for others?

P: True.

M: Yep, I think.

P: I immediately went to others actually.

M: Mmm, you were trying to make everyone else happy.

P & M: Laughter!

P: I’m trying to make everyone touch me!

M & P: Laughter.

M: I’m so not surprised we ended up there.

P & M: Laughter!

P: Pulse points, I guess yeah.

M: All right, So let’s look at how it works or what they’re trying to do.

P: Yeah, let’s look at the science behind it because I’m intrigued by this.

M: So researchers start by using videos to induce fear or happiness. So they’re looking at the difference between the two. Obviously, you’ve always gotta have a baseline or a test, you know, something to test against. So they’re using fear and happiness.

P: Yep.

M: So they sit people down in front of movies on make them laugh a lot or get scared. And then they collect their sweat to analyse which chemical compounds are released with each emotion.

P: Mmm. Yep.

M: Okay, they then will synthesise the odours and investigate how they induce emotions in others. So remember a while ago we spoke about people going down a line and smelling sweat. This kind of similar, laugh.

P: Ah… Oh yeah.

M: There’s a lot of work[/research] into sweat, and I think it’s such an unexplored field from, laugh – I mean I’m not an expert in sweat by any means.

P: Laugh.

M: But if there’s a whole lot of unconscious or subconscious things going on that we, because we’re not dogs with an acute sense of smell or something, just don’t know are happening.

P: Mmm.

M: And this is just such a fascinating field, I think.

P: Yeah, yeah.

M: So anyway, eventually, they’re hoping to use people’s responses to Happy Sweat to help psychiatrists understand more about different aspects of phobias and depression, and to maybe helping treatment or compliment traditional therapies for phobias or depression or anxiety.

P: Now that’s interesting, because there is a lot of olfactory use in traditional medicine in terms of herbs and tinctures, using smell as one of the senses that you manipulate if it were, to try and calm, relax, meditate or excite.

M: Mmm hmm.

P: Get people excited, so pepper for example gets people excited. It gets people going and fires things up a little bit more.

M: Would you spray someone else’s sweat on you?

P: I have no problem with it, in the name of science I will do all things.

M: Laugh. If you twisted my arm…

P & M: Laughter!

M: Ok…

P: Are you gonna pay me?

M & P: Laugh.

P: Do I get a free lunch?

M: Probably, if you want to go to Italy.

P: Oh, go and see Enzo, yes!

M & P: Laugh.

P: I like this idea, I think it’s intriguing because it’s using more of what we have available, and it’s investigating areas that perhaps have been overlooked.

M: Yeah, and I think smell is one of those areas.

P: Definitely. Yeah, when you think about it, it’s very powerful. And as we said before, it brings about memories. So especially in the same way that music can bring about memories that helps with people with dementia and Parkinson’s. Maybe this is a way of triggering happy memories for people. So, for people who are suffering from anxiety or psychological stress or even post-traumatic stress disorder.

M: Mmm hmm.

P: This might be another way to manipulate those senses and try and bring about contended memories to balance out the negativity-

M: Better well-being.

P: – and experiences, yeah.

M: Yeah, definitely. So one of the other areas that the researchers have looked into is how odours impact people’s social interactions.

P: Oooh.

M: Yes, so they’re looking at how people have a sense of inclusion or exclusion from others. And previous research into this area has found that a person’s emotional state can influence how they respond to other people but also how others respond to them. And now we would have traditionally without this view said that that would have been more of an empathy or, you know, just sensing that someone else is uncomfortable around you.

P: Yeah.

M: That kind of a reaction. So this takes that further, so if you go into a room and you’re nervous networker.

P: Mmm, yes.

M: You’re making it worse for yourself, and I know that’s just screwed up, right?

P: Laugh.

M: That is so, so tough to overcome if you’re a nervous person, same if you’re a speaker you probably can’t smell the speaker on stage though.

P: Not in a large space.

M: If you’re a speaker in a small room and you’re really nervous. What you’re sending out to people from an odour of perspective is what’s going to come back at you.

P: It comes back to that old saying, you know, predators can smell fear.

M: Absolutely.

P: Dogs or aggressive beasts can smell the fear in you.

M: Yep, absolutely. So if someone is feeling fear when they come in, then people are less likely to trust them.

P: Mmm, definitely.

M: And you don’t bond as well.

P: No, it’s a definite barrier.

M: And people will be wary of you and the reverse is true for happiness. And I’ve definitely seen this, happy people I just gravitate towards them.

P: Completely. I saw it this week in a meeting. Someone who is usually quite jovial has had a bit of a rough month and I noticed it a couple of weeks ago and then this week I noticed a complete change in that person’s demeanour and the way they were greeting people.

M: Mmm hmm.

P: And I went, ‘Yeah, you’ve turned it around’ and you can buy into that. Buy into it. You notice it.

M: Yep.

P: Very clearly, especially with people that you know well.

M: Mmm hmm.

P: It’s very easy to get that sense of energy if you like and this is where it does get a bit esoteric, people saying, ‘I’m feeling this from you’. Maybe there’s a scientific basis to that. Maybe we are picking up on scents. Or instead of picking up on energy vibrations.

M: Absolutely. So, there’s a Dr Lisa Roux, in France, who works at the Interdisciplinary Institute for Neuroscience in France, and she says that humans use our sense of smell way more than we think.

P: Mmm.

M: So, it’s more unconscious. But we’re realising more and more that smell is so important to social interaction.

P: Hmm.

M: Which is kind of a bit creepy, but there it is. And one of the things that we now need to throw into the mix is that so many people who’ve had COVID are losing their sense of smell.

P: Hmm.

M: And that can be really devastating to people’s well-being. So, sense of smell is linked to pleasure, but also to depression. And scientists posit that it’s because of the link to the limbic system.

P: Yeah, that make sense.

M: But up to a third of people with a defective sense of smell experience symptoms of depression.

P: Mmm. I wonder if it’s because you’re downgrading one of your primary sensors.

M: Well, I take so much pleasure out of food and you know when you’re sick and you can’t taste anything and you just stop wanting to eat?

P: Yeah, awful.

M: It’s crap!

P & M: Laughter!

M: Really bad.

P: Very true.

M: And that’s just one little thing that – well little, it’s big- impact of not being able to smell. So, you know, I kind of get it. If you let that get to you.

P: I could see where that could go. I could see where it could take you down with it.

M: Yep, definitely.

P: It would be interesting to notice if people were feeling a little bit low, go and sniff something that you know you love.

M: Oh, I love that idea.

P: Go and [sniff]. For me, I’d just have to take myself to a bakery, and stand there like a dog at the front of the bakery sniffing.

M & P: Laugh.

M: Having a bad day? Go stand in front of the bakery.

P: Laugh. Hey, I think it’s a great idea, laugh.

M: Love it. So there’s also a lot of research into animals. And look, I’d be really interested to see whether there is something there. We might not overtly go and smell a dog’s butt or our friend or partners butt –

P: Laugh!

M: – the way that dogs do or the way that mice do as well. So they definitely use smell to form relationships and to create those bonds.

P: Yep.

M: But there is a whole area of research that we still need to do on all of this to see really how much smell impacts our day to day lives.

P: How much we can learn from it, yeah.

M: Yep.

P: I’ve always said life must be really tough being a beagle.

M: Laugh.

P: Can you imagine being a beagle and just wandering around the city going ‘Oh, I can smell it, it’s so good!’ Laugh.

M: Well, they do say that some dogs can smell things like cancer and other…

P: Well, they were testing this with German shepherds smelling COVID.

M: Oh wow.

P: Yeah, there are. Don’t quote me on this, and it was probably totally an article that I shouldn’t be quoting because It’s not an academic article, but yeah, I can’t remember where I saw it but it was a thing about dogs smelling COVID, and they were using that thing and saying we could use this in airports.

M: Oh, I love it.

P: Interesting idea.

M: So, on that note, we’re saying this is just the start of what could be a mind-blowing shift in how we experience the world and see the world, but also could open up a whole range of perfumes.

P & M: Laugh!

M: All your emotions on the shelf, laugh.

P: True.

M: You can pick from moving forward.

P: I’m feeling nonchalant.

M & P: Laugh!

P: I’ll have number three, laugh.

M: Exactly. But the one thing you can do is exactly what you said Pete. If you’re not feeling great, go find a smell that just makes you happy.

P: I love it.

M: Yep.

P: I’m going to be wandering around the bakery across from my work all the time, laugh.

M: For me it would be having a bath and I’ve got a lovely lemongrass oil that I would put in.

P: Nice.

M: Yep.

P: Cool. Play around with it people. Let’s see what your smells do for you.

M: What smell makes you happy? All right, Happy International day of happiness, everybody, and we’ll see you next time.

[Happy exit music – background]

M: Thanks for joining us today if you want to hear more please remember to subscribe and like this podcast and remember you can find us at www.marieskelton.com, where you can also send in questions or propose a topic.

P: And if you like our little show we would absolutely love for you to leave a comment or rating to help us out.

M: Until next time.

M & P: Choose happiness.

[Exit music fadeout]

Please note that I get a small commission if you buy something from my site. Your support helps to keep this site going, at no additional cost to you. Thanks!

Is it Even Possible to be Happy During COVID? (E34)

by

Happiness for Cynics

This week, Marie and Pete discuss a recent study that looks at whether positive psychology interventions work during a global pandemic. Is it even possible to be happy during a pandemic? The answer might surprise you.

Transcript

M: You’re listening to the podcast happiness for cynics. I’m Marie Skelton, a writer and speaker focused on change and resilience.

P: And I’m Peter Furness a champagne swilling, fried chicken cooking over-indulger of gastronomy. Each week we will bring to you the latest news and research in the world of positive psychology otherwise known as happiness.

M: So if retail therapy isn’t working.

P: Or bingo day isn’t the same without a drag queen.

M: Or you might be a bit interested in all this positive psych. stuff, even though you’d never tell your friends.

P: Then this is the place to be.

M: And today we’re talking about whether you can even be happy during a global pandemic.

[Happy Intro Music]

M: Thanks for joining us today. I have moved to Tamworth, so I’m going to apologise right now if our Internet bandwidth isn’t what it used to be. And if there are some technical and or its sound issues. But I hope that you forgive us and stick with us and enjoy the show. All right, Pete. So today we’re talking about a recent study that’s come out about positive psychology interventions during Covid and during the pandemic.

P: Mmhh.

M: And before we get into what that research showed, I think maybe we need to back up a little bit, just summarise some of all of the research and stats that talk about positive psychology and what’s going on and what we’re seeing in Covid. So we know that pre-Covid things weren’t looking so great.

P: No..

M: To be quite frank. The Pew Research Centre estimated that 52% of working dads and 60% of working moms found it somewhat or very difficult to balance work and family life. So there was stress on working parents.

P: Yep.

M: The Edelman Trust barometer revealed that 83% of employees feared losing their jobs. This is a global study that actually was the 2020 study that came out just before Covid here. So 83% of employees feared losing their jobs, and the World Health Organisation noted that depression and anxiety have an estimated cost of the global economy of $1 trillion per year in lost productivity.

P: Hhmm only half what apple make.

M: Really? Trillion? two trillion really?

P: That’s their share values.

M: Yeah.

P: So if you work for apple, pat yourself on the back and have a glass of champagne.

[Laughter]

M: So that’s just three stats, there are so many more that talk about loneliness, depression, anxiety, mental health more broadly and how just as a society things are about to hit that breaking point.

P: Mmhh.

M: I think the straw that broke the camel’s back kind of moment and that was all pre Covid.

P: Yep.

M: And now since the pandemic hit, we have seen a dramatic increase in stress, anxiety and overall poor mental health across Australia.

P: Ok.

M: So in June, the Sydney Morning Herald reported on two studies, one suggested that the number of people displaying symptoms of anxiety, stress and depression in the community have risen between 13 to 21%.

P: Uh huh.

M: While the other found that roughly one in every five people is experiencing clinically relevant depression symptoms.

P: Right.

M: Now that one to me isn’t as scary because I think people have been saying for a while now in Australia at least that one in five people will experience depression in their lives, so that’s pretty much on par. But for one in five to be, currently all experiencing depression symptoms, that’s a bit of a difference as well.

P: Ok yep. The Danish study, published in April, found that 2458 people reported an increased level of stress and anxiety. This is alongside an American study that found people were eight times more likely at the moment to fit the criteria of serious mental illness.

The interesting thing about the American study is that those between the ages of 18 to 44 were more likely to be adversely affected than the older generations. And I think that’s an interesting point because that’s right in that bracket of people who are not as secure maybe and not as relaxed in their approach, they’re, you know, up and comers. They’re trying to make their way and get their careers secure or getting, launching them even if you’re 18 to 23 you know there’s a lot of pressure on that generation. You know, “Go generation.. what are we at Y or something”

M: Millenial. They’re Millenials.

P: Millenials, they’ve got a rough deal. We’ve said it before and they really have.

M: I think also, they’ve never been tested. Whereas the older generations had Vietnam, they had their recession in the eighty’s as well and their uncertainty and financial insecurity through that period, the recession that Australia had to have.

P: Yep, all that sort of stuff. Good old Paul Keating.

M: Ha ha.

P: I feel that, I feel that with what you’re saying is that it’s the snap at the co-worker, it’s the yelling at the kids when you don’t realise it. And I think they’re little things to be aware of in terms of the … experience of the Covid lock down, which we’re, we’re an international podcast. But obviously our audience I think is very Australian based.

M: Yep.

P: I think it’s really important to recognise the influences. So if you are feeling a bit crappy and you do have a little bit of a snap at someone, you take it on board and go, Yeah, the stress and anxiety that is being experienced is making an impact on our daily lives. Our interactions with our wives, spouses, children, housemates, friends all that sort of stuff is making a difference.

M: Yeah, absolutely, even in the most resilient of us.

P: Exactly. Definitely.

M: So in normal times we would not, we would say, to people who are experiencing normal, manageable levels of stress, anxiety and depression. To.. I’m sorry, I hate to use the word normal there, I’m taking that back.

P: [Laugh]

M: But manageable day to day levels of sadness, anxiety, stress, we would say institute some positive psychology interventions, and you will see results.

P: Yes, yes that.

M: Overall, there are thousands of studies that confirmed that many positive psychology interventions help people to feel happier overall, and they lower levels of depression and anxiety.

P: Yes.

M: Some interventions work better than others. You’ve also got to match the person to the intervention as well, but they do show effects. Now where I want to talk about today is whether or not positive psychology interventions work in Covid times?

P: Ok.

M: So There’s a study that just came out two weeks ago by Webster University. It’s a small study, and it was completed during the pandemic, with a small group of 45 women and men between 23 to 40 years old. And they had a control group and another group that were asked to do Positive Psychology Interventions and what they found, unlike pre Covid time studies is that not very much happened with the overall levels of happiness in the participants.

P: So there’s no increase in levels of contentment and happiness necessarily.

M: Or subjective well-being. No, this is new, this is different. But here’s the but.

P: [Laugh]

M: There’s a but, there’s always a but.

When it came to levels of depression, anxiety and stress, the participants who did the positive psychology interventions had lower levels.

P: And that’s the gold.

M: Yep. So it’s not that it made people happier, but it stopped them from being sadder.

P: Stopped them from going down that hole, yeah. And let’s face it we know that doing some things on a daily basis, which we’ve talked about a lot during this podcast that makes a big difference to your general well-being. And it’s those small things that stop you from going deeper down a hole of stress in times of great anxiety and heightened awareness that is most important.

M: Absolutely.

P: Maintain, maintain a balance, ride the wave and stay it, stay at that plateau if you can, if you’re doing that, you’re doing well.

M: Yep, so being in a neutral mental health space is better than being in a negative mental health space.

P: And that’s what you want to hold on to in times of crisis, you want to just maintain that, that level of calm if you can. And I think, I think that’s my mother’s generation and my mom is a war baby and they were on rations in the middle of the outback in Australia and the relative experience is if you’ve got food on the table at the end of the day you’re doing well. It doesn’t have to be fillet mignon.

M: No.

P: Food on table and you’ve got a shirt on your back. It’s all good, and I think that maybe this is our defining moment when, when we look at the studies and a reference before about that American study, saying that the 18 to 44 year old’s are more likely be adversely affected. Our parents are more [mentally prepared], especially my parents who are slightly older than a lot of people. It’s a relative experience and it comes down to those basics and again, mindfulness, which we talked about a lot and appreciating the small things and the basic needs being met at a time when everything is… let’s face it, going to shit.

M: Yep. Well, it is good that you mentioned being thankful there because this study, again just a small group. But I think it makes sense to me right. It makes sense that this is something that could apply a bit more broadly but this group did gratitude exercises as part of their positive psychology interventions, and they showed a decrease in their levels of low moods, anxiety and stress. And all it took was 14 days.

P: Yeah wow.

M: So doing activities in the positive psychology sphere of things you could do like gratitude, it only takes a little is 14 days to recalibrate your, you know, we call it the Corona Coaster of emotions.

P: [Laugh] Do we?

M: It’s up and down. Well yeah. The corona coaster, we’re all on it right now. Some of us have just doing those little up, down, up, down, up, downs and a pretty like [ok] but some of us are going 90 degrees up and then 90 degrees down, right.

P: [Laugh]

M: What you want is those little fluctuations?

P: I always was a moderate rollercoaster boy. I didn’t want the big ones. [Laugh]

M: Yeah, well, you don’t in mental health terms either.

P: [Laugh]

M: It [Positive Psychology interventions] just helps to stabilise you is I guess what I’m saying. So you’re not having those lows.

P: Yes, staying on that even keel. And in times of anxiety, that’s the point. You don’t want those big moments of happiness. You don’t want to be running down the street screaming ‘my life is fabulous!’ You just want to be on that nice, ‘Yeah, I’m doing well. I’m going alright, everything is normal, I’m okay.

M: Everything’s normal. Some thing’s are bad, some things are good. I react accordingly and appropriately but in general I’m staying strong.

P: So I’m going to bring in some stuff here from BBC Future, which I was having a bit of research of.

The top things to do during the Covid crisis.

Actual tips that you can do that are actually going to make a difference today. And this goes on the back of all positive psychology work. So we know that those things of gratitude, graciousness, meditation, self-care, all that sort of stuff helps.

Distraction was the first one. Distract yourself. Go and do something that distracts your mind.

M: Mmhh, I would say this equates to having a hobby or something to do.

P: Something that takes your mind completely out of the stress of looking at the news.

For me and you Muz, it’s volleyball.

M: Yep, you’re writing Pete.

P: I will read a quote of yours Muz, ‘Volleyball is its own little bubble.’

M: Oh, it always is. That was a coach, quote, wasn’t it?

P: Yes. It was in fact and I love it, I’ve used it many times. But that’s the idea is you use something that actually takes you away and gives you complete mindfulness at that point, which is great. So from my mum, it’s orchid gardening.

M: Yep.

P: Good old Mum.

M: Gardening is something we can even do in isolation and in shut down. So as long as you’ve gotten the equipment beforehand, even people who are living in apartments can do little gardens on their balconies.

P: It can be as easy as shifting the plot plants around like I did that today. I shifted some plants in the back to the front, and it was 15 minutes in the sunshine because it was a beautiful sunny day in Sydney today and that’s enough.

M: Yep.

P: Moving on.

Meditate, ah Marie your favourite past time.

M: Sorry I missed that.

[Laughter]

P: Meditate, Marie’s favourite pastime.

M: [Noise of derision] Yeah, no I was joking. I prefer to sleep than meditate. It’s the same thing in my mind.

P: Look, meditation is hard and it’s the whole thing of… And I think what I would actually insert here as opposed to Meditate is being mindful. Today I sat on the front veranda with my cup of tea and my little lunch, and the first time in, I’d say 11 years, I’ve been in this house for 11 years, I heard the wind whistling through the Cyprus pine across the road. It’s the first time in 11 years that I’ve heard that sound.

M: Was it a windy day.

P: Yeah. Meditation. It’s Mindfulness. Spend two minutes being silent, that’s all it is. You don’t have to meditate, you don’t have to clear your mind. All that stuff, reference our previous episode on meditation.

M: Yeah, and so if meditation isn’t your thing, I would offer have a bath, have a device free, distraction free, bath.

P: Yep.

M: And as you’re sitting in the bath. Go top to bottom and get all your muscles to relax.

So I feel the stress leaving. And then this is actually meditation. I sit in the bath and actually feel the stress. Leave your, your face, your neck, your shoulders and go down your arms.

P: Yes, love it.

M: Leave your book out of the bathtub. Leave your devices, your music. Turn it all off and have a bath.

P: Yep, have quiet time. Love it.

M: Yeah.

P: Next one,

Don’t obsess over being happy or positive.

M: Oh yeah, this is so true. Yeah.

P: You’re not feeling great, don’t worry about it.

M: Yep, but also don’t chase it. This is also-

P: – I love that you said that Marie. Don’t chase it.

M: It’s the journey.

P: Yeah, definitely. And it comes right back to our original episode.

Happiness is not a destination. Happiness is the journey.

M: Mhm.

P: Don’t expect, don’t set these high expectations for yourself and maintain this plastic smile on your face, like Barbie. [Laugh] We love Barbie but you know, even her cheeks got sore in Toy Story.

M: [Laugh]

P: Watch the credits, you’ll see the reference I’m talking about. All right, moving along.

Focus on the small things.

So a small cup of tea during the day can actually be enough. If you can have a cup of tea and sit down for five minutes, that’s enough. If you can maintain that sort of level of normalcy, you’re doing well.

M: I think the other thing to add in here. A lot of what we talk about need to be done as habits. So you need to set up the routine of gratitude, journaling, exercising, practicing kindness. The second it’s not scheduled in somewhere, it gets forgotten or overlooked, or it gets bumped out of a busy day.

P: Exactly, yes.

M: So, focus on the small things. I’ve just finished reading the Atomic Habits by James Clear and something that is so valuable that he says, is when you’re starting new habits, make them small. Make them so easy that you have to trip over yourself not to do them, right?

P: Ha ha, I like that.

M: So if you want to be a runner, run for three minutes to start with and do that until it drives you crazy and you have to do four, and then push it to five. So easy, to just write once a week, something you’re grateful for and set an alarm on Sunday nights, or whatever it is that you pick. But make it small. And so when you say focus on the small things, I know that’s not exactly what you were talking about, Pete.

P: I still agree.

M: But when it comes to a lot of the positive psychology interventions we talk about make them small so that there’s really no excuse not to do them.

P: Brilliant. Love that. That’s really, really good. Well done. Ok, three more.

Clean.

Do some cleaning, go and clean out the closet.

M: Why am I being punished? What’s going on here?

P: [Laugh] No, it’s really good because it ticks so many boxes.

M: Hold on, declutter? Or clean?

P: Declutter, that’s a very [Marie] Kondo-esque way of looking at it.

M: I’m down with the declutter.

P: The cleanings, brilliant, like I actually love it like going and cleaning the bathroom. You’re in this moment. I’ve just gotta get it clean. And you can be really obsessive about cleaning. So, it ticks a lot of boxes. It takes your mind out of the situation. It gives you a task. It distracts you. It gives you a sense of achievement at the end of it. There’s a lot of positive things about doing some domestic cleaning.

M: OK, alright.

P: Getting fluff off the carpet in the hallway when you’re vacuuming. You’ll be thankful when you walk on it the next day [laugh].

M: I hear what you’re saying, actually, and I think the bit that sold it for me was that feeling of satisfaction and also the focus of doing a task and completing it. Yeah, all right.

P: If you’re feeling absolutely shit go and clean something.

M: Alright, I’ll give you that.

P: Okay, alright.

Balance your social media.

M: Mhm.

P: Beware the social demon and know that I’m aware of this, Marie, be careful of going on social media and getting caught in the scroll moment.

M: Yeah or mindlessly doing stuff. I think one of the best things that I’ve done since moving up to Tamworth is I’ve got myself a morning routine. As I said, I’ve been reading atomic habit, so making some changes and I have forbidden myself from looking at my phone until mid-morning when I have a cup of coffee.

P: Oh, brilliant. That’s awesome.

M: So I get up, I do some exercise, I write, and then I start work. And so all of those, and have some breakfast. All of those things happen without any social media or other things pulling me away.

P: Your friends, a friend of mine, started this years ago. He started charging his phone in another other room so that he didn’t wake up and reach for his phone. So important people get off the bloody devices.

[Laughter]

P: Alright, last one, last one.

Get out of town.

Now this is difficult for some people. It’s very difficult, especially if you’re in lock down, such as our lovely friends down in Melbourne, who I feel very, very painful for every time I reference them. But if you can get out if you can change your surroundings.

I’m going to quote here “[As little as] a 20 to 30% increase in blue space visibility– What’s blue space Marie?

M: The ocean or a lake or river? Any water? A large body of water.

– could shift someone from moderate distress into a lower category”.

That’s from the BBC Future’s website. So get out of town people. Go and change your perspective. Get out of the concrete jungle go and get into nature, do some forest bathing.

M: [Laugh] Nice. Alright, we might wrap it up there. So what was our conclusion Pete, can you be happy during Covid?

P: I say, yes, you’ve got to put the work in, but you could do it.

M: Look, I think that there are certain people, so they say that there’s three parts to being happy.

One is low negative affect like so if you’ve lost your job or really struggling, then bad luck, sorry. I think the most you can hope for is to be neutral and to put in the work to just grit and bear what is not a great situation for you.

And then there’s positive affect, and there’s probably not a lot of positive affect going on right now.

P: No.

M: But there’s still things that we can look forward to and see, even if you can’t be going to weddings or overseas trips, etcetera, all that stuff stopped.

So that then leaves the people who aren’t going through particularly tough times. I think those people can be relatively happy.

P: You’ve got to take control… the thing is it comes down to doing the work you have control over your reactions and your perspective and if you exert that control and take ownership of it, yes, I believe you can be happy during a global pandemic.

M: Well, on that note, I’m going to say Thank you for joining us today. If you want to hear more please remember to subscribe and like this podcast and remember can find us at www.marieskelton.com. Which is a site about how to find balance, happiness and resilience in your life. You can also send in questions or propose a topic.

P: Ooh, please propose a topic. We love this, give me something to do.

M: Or reach out if you have people you’d like us to talk to or interview.

P: Oh, yes. Definitely and if you like our little show, we would love for you to leave a comment or rating to help us out.

M: Yeah, that would make us happy.

P: [Laugh] until next time people, choose happiness.

[Happy Exit Music]

Related content: Read Moving On article 5 Ways to Overcome the COVID Blues, listen to our Podcast: What is Happiness? (E1)

5 Ways to Overcome the COVID Blues

by

Sick of the COVID Uncertainty and Emotional Roller-Coaster?

Since COVID, nothing is certain, and it’s thrown a lot of us through a loop. For some of us, our emotions are all over the place, up some days and really low the next. For others, we’re just sick of it all and we’re just not feeling like being happy right now. Others are feeling sad, or even angry.

These mood changes are completely normal reactions to change. But you might be wondering why some people seem to be unaffected by all this uncertainty and change.

A lot of the time, those people who are thriving through COVID are the resilient ones, and resiliency is all about habits. It’s about setting up good habits when things are going well, so they maintain your physical and mental health (your resilience) for when things are going bad.

I’m sure I can hear you thinking, “well that’s all well and good, but what if things are crappy now but I never quite got around to setting up habits before?”

The good news is that although you might be feeling low now (or just going through a roller coaster of COVID emotions), there’s never a wrong time to start some good health habits — habits that can help you overcome the COVID blues.

These proven habits are all science-backed and will have a positive impact on your overall mood. Over time, these also help build resiliency, so you’re better equipped to cope with the uncertainty that goes with this new post-COVID world or anything else that 2020 decides to throw our way.

Here Are 5 Ways to Overcome the COVID Blues

You don’t have to practice all of these, just picking a couple that you can work on making into habits in your daily or weekly schedule will give you a huge boost.

1. Start a new hobby or develop a passion

Look for something to get deeply involved in or an activity for you to accomplish over time. Psychologist Mihaly Csíkszentmihályi’s research shows that people who experience a state of flow not only enjoy performing the task more, but they also have increased productivity and satisfaction, and reduced stress while increasing the quality of the output. And now that you’re all grown up, you don’t have to stick with anything if you don’t like it. So, try a social soccer league or learn the piano and the banjo at the same time. Or take a pottery or painting class or learn how to code. And throw them all out if they don’t spark that passion and try something else!

2. Sleep

Sleep and mood are so closely intertwined. We all know that when we get a bad night’s sleep, we can be grumpy the next day. But regularly get sub-optimal sleep also chips away at mood and resilience. So whether you are regularly getting less than 8 hours of sleep, or you go to bed and wake up at different times every night, the impacts are all adding up. The science is clear: the effects of regular, consistent good sleep are hugely beneficial to our happiness and well-being. If you want to focus on your sleep habits, a great app to try is the Sleep Cycle app. Sleep Cycle tracks and analyses your sleep phases, waking you up at the optimal time to help you feel well-rested and ready to tackle the day. It also provides some great insight into how you’re sleeping so you can make improvements.

3. Exercise

Getting just 20 minutes of exercise in your day can boost your mood, and it doesn’t have to be a gruelling marathon run or embarrassing gym class rope climb that leaves you feeling useless. Yes, you can actually enjoy doing exercise! Grab a loved one or put on headphones and call a friend while you do a brisk walk around the neighbourhood. You get brownie points for getting a bit of sun while you’re out too.

4. Offer to help someone else

Performing acts of kindness releases the feel-good chemicals (oxytocin and serotonin), leading to increased happiness, energy, pleasure and creativity. Studies have even shown that being kind increases your lifespan. So reach out to an organisation that you believe in or with which you might have a good skill match and spend some time giving back.

5. Start a gratitude journal

UC Berkeley’s Summer Allen writes that grateful people are happier, more satisfied, less materialistic and have better mental and physical health.  And it doesn’t have to be hard. One study showed that participants who kept a gratitude journal weekly for 10 weeks or daily for two weeks experienced more positive moods, optimism about the future, and better sleep.

Share your tips below for how you overcome the COVID blues!

Related reading: Practicing Gratitude: Why and How You Should do it